Cauliflower, leek & fennel soup

Servings: 6 people
Carbohydrate Serves: 1 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

Are you one to shun brocoli’s pale cousin? Maybe you just need a delicious gestational diabetes friendly recipe like this to help you fall in love with the humble cauliflower. Make a double batch of this and freeze half. I think you’ll like it. (Main carbohydrate containing ingredients are listed in bold.)


  • 2 tablespoons light olive oil
  • 1 ½ leeks trimmed and sliced
  • 1 large fennel bulb, trimmed and sliced (keep the feathery leaves for garnish)
  • 1 small head of cauliflower, broken into individual florets (little trees)
  • 400g/ 1 pound of potatoes, peeled, diced
  • 4 cups salt reduced vegetable stock
  • 2 bay leaves
  • 3 sprigs of fresh tarragon (or 1 teaspoon of dried tarragon)
  • 1 teaspoon caraway seeds
  • Garlic chives or chives to serve

Heat the oil in a large saucepan over a low heat. Add leek and fennel. Stir well, cover and cook on a low heat for about 10 minutes until all ingredients have softened. (I won’t lie to you. Cooking leeks with this amount of oil can be a challenge. Keep the heat low and put the lid on to retain moisture if leek is getting browning.)

Add cauliflower florets and potato to the pan and cook for another 5 minutes.

Pour in the stock and add bay leaves, tarragon and caraway seeds and bring to the boil. Partially cover and simmer for around 15 minutes or until the cauliflower and potato is soft. Remove from heat and take out bay leaves and sprigs of tarragon.

Remove about a cup and a half of the liquid and set aside. Let the vegetables cool slightly then blend in a food processor or with a hand-held blender until smooth and creamy. Add small amounts of the stock back in if your soup is too thick.

Season with salt and pepper. Serve topped with chopped chives, tarragon or fennel leaves.

Tip: This soup could be either a 1 carbohydrate serve snack or serve with some toasted wholegrain bread or a low GI roll to increase the carbs.

Variations: Stir in some low fat milk or thickened cream.

  • Alex says:

    Wow! cauli, fennel AND caraway seeds…a combo made in heaven and perfect for a cold winter’s night. I haven’t tried this yet, but I bet it’s a great cold soup for the summer (maybe with a dash of yoghurt or cream post GDM). Love your site and I’ve told all my friends…you don’t have to have GDM to enjoy these great recipes.

    • Lisa says:

      Hi Mum! This one is seriously yummy & little ones like it too. Served cold is a great idea – a bit like a vichyssoise I imagine.

  • Teri says:

    Yummo! Totally inspired to hit the shops and try this out tonight. Been craving a rich & creamy (but non-stodgy soup). Loving this website. I’ve got Type 1 diabetes and all the recipes look so lovely… I’m going to have fun working my way through them! Thanks for the inspiration!

    • Lisa says:

      Teri – thanks for your feedback. That’s great to know these recipes work with a type 1 diabetes diet as well. Keep in touch. Lisa x

  • Shauna de Launey says:

    Hi Lisa, your contact us address is not recognisable. I wanted to ask for some snack recipes to serve when entertaining or when you have to “bring a plate”
    It would also be useful to have a link on your contact us – or a field for comments and suggestions like this one, on the home page. Love the idea, fantastic work.

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I’m Lisa Taylor, the mum behind GDRecipes. I created this site after having GDM myself & because I love food. I’d like to inspire, motivate & support you to cook & eat well during your pregnancy with GDM & beyond. Come read my story. My kitchen is your kitchen. ... Read more

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